The stomach vacuum, also known as Uddiyana Bandha, is commonly practiced by freedivers to develop abdominal control and improve diaphragm mobility. It’s also been used in strength training for a long time—whatever you call it, core control matters in many sports.

You may have seen people practice it sitting cross-legged, but you can also try it lying down, standing, or during a quiet moment in your day. Gently draw your belly in toward your spine. Focus on regular repetitions rather than how long or how deeply you can hold the position.

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Core strength helps you stay stable and streamlined while freediving. Try a simple exercise like the plank: keep your body in a straight line and hold for 20–30 seconds or more advance like reverse crab toe touches… Start with a few comfortable rounds, and focus on good form rather than pushing too hard. Consistency is key. Subscribe for more Video